For time:
Run, 200 m
20 Hang Power Snatches
Run, 200 m
20 Push Press
Run, 200 m
20 Hang Power Snatches
Run, 200 m
20 Push Press
Run, 200 m
42.5/30kg
Post time in comments.
ONE OF THE GIRLS
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 mins between each round.
Post round times in comments.
STRENGTH
Deadlift re test
5-3-3-1-1-1
Post heaviest single in comments.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
DEATH BY....
Death By Assault Bike
2/1 Cal in first min.
4/2 Cal in second min.
6/3 Cal in third min.
-Continue until you are unable to make the required number in that minute.
Reset the computer each minute. No roll over calories.
Record result (total calories).
Last done 27/04/19
Post total Cals in comments.
MAX REPS
4 rounds for max reps
30 secs Burpee
30 secs Pull Up
30 Power Clean 60/42.5kg
90 secs rest between rounds.
Post total reps in comments.
AMRAP
12 min AMRAP
100m Run
10 Wall Balls 10/7kg
10 Press Ups
Post rounds and extras in comments.